Strength
Back Squat – 4×7 @ 72-82%
—Start at 72% for the first set & increase from there
Conditioning (compare to 3/9/2015)
20 Min AMRAP
20 Wall Balls 30/20#
20 Burpees
20 KB Swings 70/53#
WOD Notes: TD = 3-5 rounds. Record your score as total reps. Remember to click on the link at the top and compare your time from over a year and a half ago. Use the same weights as before as well! This WOD comes down to your conditioning, since there’s not much technique involved.
Assistance Work (Day 7)
a) Barbell Bent Over Rows – 4×8 (heavy)
b) Hollow Hold – 4×60 sec (or as long as you can hold)
***If you missed any of the assistance work from last week, you should make it up if possible!
